Vitamin D's Functions Explained: A Brief Overview
Let's Get Sunny Side Up with Vitamin D!
Who doesn't love a good joke from Jerry Seinfeld? But what about the real deal with vitamin D? This critical vitamin, known as the "sunshine vitamin," is essential for keeping your bones strong and your immune system in top shape. Want to know more about this quirky little nutrient? Registered dietitian, Devon Peart, is here to fill you in.
Yeah, yeah - your body makes vitamin D when you're in the sun, and it's in some of the foods you eat (like salmon and milk). But it's a tricky bugger and harder to get enough than you might think. That's why some 35% of adults and a much higher percentage around the world suffer from a vitamin D deficiency. So, let's talk about what vitamin D does and how to make sure you're getting enough.
Vitamin D’s Superpowers
Vitamin D has two crucial responsibilities: helping calcium reach your bones (for a strong skeleton) and supporting your immune system so it can kick ass and take names (figuratively speaking, of course).
Bone Health Bootcamp
Calcium is a vital mineral for healthy bones and teeth. Vitamin D acts as its trusty sidekick, helping it get where it needs to go. When your body has enough vitamin D, its overall calcium absorption skyrockets by 30% to 40%. But when vitamin D levels are low, calcium absorption from food is only 10% to 15%. An untreated deficiency can lead to bone-related issues like osteomalacia, rickets (in kids), osteoporosis, and increased bone fractures (yikes!).
Immune System Workout
When you're feeling under the weather, vitamin C comes to mind. But don't underestimate vitamin D's healing and immune-boosting powers. It has been shown to help regulate the immune system, prevent infections, and ward off respiratory infections. Deficiency has even been associated with an increased risk of developing autoimmune diseases, like inflammatory bowel disease, lupus, multiple sclerosis, rheumatoid arthritis, and Type 1 diabetes.
How to Get Your Daily Dose
There are three ways to get your fix of vitamin D: sun exposure, food, and supplements. Let's dive in.
Soak Up Some Sun
Remember: Our bodies naturally produce vitamin D when we expose ourselves to the sun's rays. But how much you make and how fast you make it depends on a variety of factors, like age, skin tone, time spent outdoors, and the time of day.
Fuel Up
While sunlight is your body's main source of vitamin D, it's also found in some foods. However, not many whole foods are good sources of this vitamin, making it tough to get enough through diet alone. You can find it in fatty fish (like trout, salmon, and mackerel), fish (e.g., herring, sardines, and tuna), cod liver oil, egg yolks, mushrooms, and some fortified foods (like milk, orange juice, yogurt, and cereal).
Supplement It
If you're not getting enough vitamin D from sun exposure and diet, your healthcare provider may suggest a supplement. Always check with your provider before taking any supplements.
How Much Is Enough?
The National Institutes of Health (NIH) recommends the following daily allowances for vitamin D:
- Babies under 1 year: 10 micrograms (mcg) (400 International Units, IU)
- Children and adults up to age 70, including those who are breastfeeding: 15 mcg (600 IU)
- Adults over 70: 20 mcg (800 IU)
However, sun exposure plays a significant role in vitamin D production, so you may need more or less, depending on factors like where you live, your age, and how much sun you get.
Know Your Levels
If you're worried about your vitamin D levels, ask your healthcare provider to test them during your annual physical. Keep in mind that your levels may be lower in the winter. If you don't have access to bloodwork, aim for 2,000 IU in the winter and 1,000 IU in the summer.
Stay in the know about this essential vitamin and boost your chances of a strong, healthy body!
In this health-and-wellness discourse, we learn that vitamin D, also known as the "sunshine vitamin," plays a significant role in maintaining bone health and a robust immune system. Despite being produced in our bodies from sun exposure and found in some foods, it can be challenging for 35% of adults and many worldwide to get enough due to its elusive nature. In light of this fact, it's crucial to understand the superpowers of vitamin D, particularly its role in calcium absorption for bone health and immune system support. By knowing the daily recommended doses and testing our vitamin D levels, we can make informed decisions about sun exposure, diet, or supplements to ensure we're getting enough of this quirky yet essential nutrient for a strong, healthy body.
